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Seems like there are quite a few Rangers this challenge which are getting back to (or are continuing) a lifting routine. That's why me and @jonfirestar thought it would be fun to bring us all together in one thread so we can thrive off of each other, in a friendly competition kinda way.

Now i'm not quite sure how we are going to make this work, but a thing that popped into my mind right now is:

Weight --> Reps --> RPE --> E1RM --> Wilks points, per lift

That way we can update with our last training results, calculate an estimated-1-rep-max, and thanks to the wilks points compare to each other. People who aren't familiar with RPE E1RM and Wilks points. I will elaborate in due time.

So if you are in need of some friendly lifting competition, sign up and post your last workout, so we can get this party started! Also if you have good ideas for how to format this thing, let's hear it. It's suppose to be a fun competiton, aimed at excelling in our lifting workouts.

Now i will be off, visiting the rangers i know that are lifting this challenge, if you know a Lifting Ranger that i haven't visited yet, feel free to direct him or here!

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I'm intrigued... Not quite sure what my goals will look like yet, but I like the group accountability.

7 hours ago, Librarian of Doom said:

Definitely wanting to get back to some kind of lifting program this challenge. I'm in!

3 hours ago, bker1370 said:

I'm in. Let's get this party started.

19 minutes ago, Morag said:

I wantz it ze preciousss!!

Sent from my phone via Tapatalk

Actual people in here!!!

Hehehe, all good. Here is an example of how i envision this little competition.

Like i mentioned i want a way to let us all compete with each other. I know for myself i thrive on a little friendly competition. So i was thinking about a way to be able to compete against each other, no matter what gender or weight you are. So i have come up with somewhat of a formula.

I need the following from you as information:

Your weight

Your gender

Type of exercise

Exercise Weight

Completed reps in a set

RPE

RPE stands for Rate of Perceived Exertion. If you never heard of this you can follow the next links. It's a system to evaluate your lifts, thought up by Mike Tuchserer explained in text here and on youtube by Alan Thrall in part1 and part2.

Now i haven't been working that long with RPE scores, and they can be pretty hard, especially if you go lower than RPE 7. But don't overthink it, any guesstimation is good, remember this is a friendly competition, and you putting up bigger numbers than me is just going to make me go harder!

With those 4 pieces of information i can calculate an e1RM per type of exercise. This is a calculated, estimated, 1-rep-max.

For example:

Type of Exercise = Back Squat

Exercise Weight = 256 lbs

Completed Reps = 4

RPE = 9

This calculates into an

e1RM = 296 lbs

My Weight = 84.8 KG (187 lbs)

My Gender is male.

So here comes our friend Mr. Wilks, and he came up with a coefficient:

(The Wilks Coefficient or Wilks Formula is a coefficient that can be used to measure the strength of a powerlifter against other powerlifters despite the different weights of the lifters.)

And according to Wilks my score for an e1RM of 296 being a 187 lbs male = 88.49 Wilks

So now we have a score, which "should" be mostly equal for men and women of any weightclass. So i want to make a (google) spreadsheet, with a list of exercises everybody does, putting in the names of everyone that wants to join, and if you post your numbers here i can recalculate them into a Wilks score and it should be pretty easy to compare yourself to other Lifting Rangers.

Now i will start by posting the numbers i have since i started my new weightlifting program last sunday.

Please let me know what you guys think of the format and if this somewhat workable or if we have to completely overhaul the mechanisms!

So that's pretty good. We can use above tools to do the converting. IF we don't do more than 10 reps in a set, because that wouldn't be PowerLifting, it would be cardio...

Sounds good?

But i am willing to make the conversions for everybody, if they just put up the numbers from lifting together with their weight (and gender) of that day, i will make conversions and put them in a google spreadsheet for everyone to see.

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So that's pretty good. We can use above tools to do the converting. IF we don't do more than 10 reps in a set, because that wouldn't be PowerLifting, it would be cardio...

I can't agree to those terms Especially since both 5,3,1 and the Juggernaut Method, two very popular powerlifting programs, use AMRAP sets that can and should be more than 10 Reps if you can manage it and I'm sure going to be lifting more than 10 Reps when I do my deadlift set tomorrow.

What's the formula on your excel sheet? I'll either add something into my own spreadsheet that I am using to track my training or I can cobble something together so that everyone can use it?

The RPE intensity number is the secrete sauce but you can extrapolate that down to 0.6 for 15 reps at RPE 9.5

Soooo

132 / 0.6 = 220

Bench: 15 reps@ 132 lbs @ RPE 9.5 = 220 lbs e1RM

Wilks 62.41

I'm going to go out on a limb and say that I think the 1rm estimation I used previously, which was the Epley Formula and doesn't take the RPE into account, might be more accurate since I estimate my own potential 1RM to be between 195 and 200lbs but I'd like to compare things to the formula you are using.

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I suppose you will want me to convert my weights from kilos to pounds.

Sent from my CPH1725 using Tapatalk

Not necessarily i do my own lifting in KG, i have an excel sheet set up that converts. So you (we) are all good!

4 minutes ago, jonfirestar said:

I can't agree to those terms

LOL, that's what you get setting up a competition amongst likeminded nerds!

I just burst out laughing reading that first line!

4 minutes ago, jonfirestar said:

Especially since both 5,3,1 and the Juggernaut Method, two very popular powerlifting programs, use AMRAP sets that can and should be more than 10 Reps if you can manage it and I'm sure going to be lifting more than 10 Reps when I do my deadlift set tomorrow.

What's the formula on your excel sheet? I'll either add something into my own spreadsheet that I am using to track my training or I can cobble something together so that everyone can use it?

The RPE intensity number is the secrete sauce but you can extrapolate that down to 0.6 for 15 reps at RPE 9.5

Soooo

132 / 0.6 = 220

Bench: 15 reps@ 132 lbs @ RPE 9.5 = 220 lbs e1RM

Wilks 62.41

I'm going to go out on a limb and say that I think the 1rm estimation I used previously, which was the Epley Formula and doesn't take the RPE into account, might be more accurate since I estimate my own potential 1RM to be between 195 and 200lbs but I'd like to compare things to the formula you are using.

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LOL, that's what you get setting up a competition amongst likeminded nerds!

I just burst out laughing reading that first line!

this is one of the few places I feel totally comfortable just letting the nerd loose and having fun with it!

7 minutes ago, Mr_Willes said:

I briefly ventured on the rims of said rabbit-hole, but i'm not going in, my excel-fu is not good enough to understand this.

You could accidentally just copy the formula and paste it into a whatsapp message with my phone number on it. Just sayin.

I actually don't have a problem with purchasing a program except the Bridge 3.0 wouldn't be the first one I buy from BBM - I'm very probably going to use one of their GPP templates for when I come off of my current strength block since that would nicely slot into the time I have between the end of the strength phase of my programming and when I do my first Ultra OCR.

20 minutes ago, Mr_Willes said:

Hmmm, well, you are the man who grabbed my arse within moments of first meeting you. But you did ply me with chocolate and beer afterwards soo...

Looking at the formula is mostly to satisfy my nerdy curiosity but if you want to crunch the numbers go for it. Did my own estimation of the bench come out close?